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"But snatches don't wear you out." Understatement of the day Corey
In 7:00 complete:
20 stick jumps 24/20"
20 pull-ups
20 clean and jerk 115/75#
20 SDHP 115/75#
We are trying something different with this workout. If at all possible there will be no scaling. If you are a more advanced athlete you will scale up to challenge you to be done as close to 7:00 as possible. To scale up, here are the options.
Stick jumps - 1 rep = over and back
C2B pull-ups
135/85# clean and jerk
135/85# SDHP
You can do the reps how ever you want and you will score the workout by completed reps.
3 rounds for time of:
15 Pull-ups
15 Box jumps 24"
15 Push jerk 95/65#
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It's that time again! Fight Gone Bad 5 is here. We have participated in this fund raiser for the past two years and last year I think we were twenty something in total funds raised. Lets get everyone involved this year and try to beat that. For those of you that are new here, FGB is fund raising event that is capped off by doing the classic CrossFit workout Fight Gone Bad. The workout will be on Saturday September 25. It's a lot of fun, so get signed up and start raising money. The entire CrossFit Community has consistently raised over a 2 million dollars the past few years for The Wounded Warrior Project and Prostate Cancer Research. This year all proceeds will got to benefit three charities: The Wounded Warrior Foundation, Livestrong, and the CrossFit Foundation. For more information, and to get signed up, go to FGB 5
Please wear underwear on skwat days.
Make sure to get your US Wellness Meat orders in by Monday.
800 pounds of fun!
Double unders are an important skill to master. We use them a lot in the workouts. One of the easiest ways to get good at them is to have a good quality rope that fits you properly. What this means is everyone needs to have their own rope. Think of it like a pair of shoes. Buddy Lee.com has a good selection of good ropes.
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Don't forget to get to get your US Wellness Meat orders in by Monday
E, flippin' the guys tire
Everyone keep Saturday, August 14th open. We are going to have our annual BBQ on that date. Location to be determined. If you were here last year you understand what that means. Stay tuned for updates on the location
Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
